Ernesto Villarroel's Group - FULL (Page 15)

Barry,

I had a  chance to look at it now. It's a good run, good execution (start slower and finish slower). I need to know your age to get a better idea of how your HR correlates to fitness and effort. The good thing is that it came down as you slowed down.

Ernesto,

Schedule change.  I am available for training Friday after work, all day Saturday and Sunday after church. 

Swim tomorrow, you are needing more pool frequency.

Do 50yds every time with 25 seconds of recovery in between. Repeat at least 20 times. Also kick at least 200 yards broken into 50 yd segments. If you have a pullbuoy use it for the swim, we need to start isolating for improvement.

If for some reason you cannot make it to the pool, run easy for 40 minutes.

I did the easy run/walk.  Tried to stay aerobic for max time.  I can swim tomorrow and bike Sunday if you agree.

That is hilarious.  You will have to send us a good picture

The best one that I have seen so far is:

"It seemed like a good idea a year ago" on a lady's shirt in Ironman Arizona.

I guess you've already been reading Maffetone and getting the idea. That book is my training bible, I came upon it in a Barnes and Noble store and read two or three pages and it was enough.

Intuitively, I was already running slow (and curiously getting faster and fitter). Reading about everything else made huge performance changes.

About tomorrow and Sunday, try to bike tomorrow and run long on Sunday. If you want to swim do it on Sunday but before you run. If you choose to do swim tomorrow and bike Sunday make sure you go long.

About Puerto Rico, we're leaving on Tuesday 15th, racing on the 19th and coming back on the 22nd. I'm terrified, I've never raced long this early in the season and trust me, years of racing never got me rid of the pre-race jitters. Actually, the more I race, the more I feel scared at the start line. The good thing is that everything goes away the first 50 meters of the swim. Even though it's not going to be televised, you can follow details at www.ironmanlive.com and type in my name. It will give you my splits as I cross the mats.

We rented a condo on the beach, and I'm planning on running and swimming on Wednesday and Friday (high intensity but very short duration). The weekend before I'm going hard but short on the bike.

This is when the rubber meets the road and all the work pays off, but when it's long distance racing, pacing is crucial. I've seen incredibly fit people bonk in terrible ways and it happened to me too. Patience and determination, always.

Ernesto,

I'm glad to hear veterans can be terrified.  You will do great and it's so awesome that your family can be there to share it with you!  I look forward to watching your progress.

Getting ready to head out on a bike ride.  Waiting for the wind and sun to dry up the area.  At least this week the 28 MPH winds are coming from the opposite direction, so we can ride a different route.

I keep meaning to ask this question.  When, if at all, should I be out of the saddle standing on the pedals and when should I be in the saddle?

Is it different for training vs the actual race (boy it's hard for me to use that r word)?

If I may throw my 2c: 'when your butt hurts!'.

You both are so funny.  Keep talking to me.  It's nice to know someone is out there.  They say what doesn't kill you makes you stronger.  The wind didn't kill me today, so I must have gotten stronger.

Going dancing now.  Nice long run tomorrow coach?

Going dancing now.  Nice long run tomorrow coach?

Ernesto, my turn to ask you something.

You seem to be an advocate of Phil Maffetone's method. I understand the theory behind it and have been running slow for years... but really, do you believe this would make anyone go faster? I mean faster faster, not just being able to cover the distance with less overall effort and thus not run yourself down to exhaustion that would stop you or slow you down to agonising crawl? It seems to be a great long distance strategy to me, but that's all.

Thanks Ernesto,

I haven't picked up the MAF book yet. I'll get it today. I had already done my long run by the time I read this yesterday. (7.5 miles @ 78% avg. heartrate 148)

I've only done 25 minutes on the trainer mostly because I've just been trying to get used to the bike and the spd pedals I just had put on. I wasn't really following a training program yet so I didn't know how much to do. Honestly I've been afraid to try MAF, it'll definitely be a test of patience for me but I'm in. Am I shooting for that same heart rate on the long bikes also? What about the short mid week runs?

Ernesto,

I'm trying to get the butterflies to line up in my stomach.  I need to register for my first (gulp) race.  I prefer my first one to be in a swimming pool rather than open water.  Unless you think it is too soon, my choices are:

Tri Cowtown in Benbrook 3/27  300 yd  13.8 mi 3.1 mi
Caveman Tri in Flower Mound  4/10  275 yd 11 mi 3.1 mi

The Rookie in Austin  4/17  328.08 yd 11.2 mi 2 mi (in Lake Decker OWS) looks neat and my daughter is in Austin.  I just don't know if I want to do the wetsuit thing yet.

Your suggestions please.

You are ready, do Benbrook and Austin so you get your daughter to see you. I'll go see you in Benbrook!